Vitamin B12 Food Sources and Benefits
Discover the top food sources and health benefits of Vitamin B12. Learn who’s at risk of deficiency, how to boost absorption, and when to consider supplements or testing.
Written by Dr. Vasanthasree Nair
Reviewed by Dr. Rohinipriyanka Pondugula MBBS
Last updated on 8th Aug, 2025
Introduction
Vitamin B12 is an essential nutrient that plays a crucial role in keeping your body healthy. It helps in forming red blood cells, maintaining nerve function, and supporting brain health. Since our bodies cannot produce Vitamin B12 on their own, we must get it from food or supplements.
If you don’t get enough Vitamin B12, you may experience fatigue, weakness, or even nerve damage over time. This article will help you understand the best food sources of Vitamin B12, its benefits, and how to ensure you’re getting enough of this vital nutrient.
Why Is Vitamin B12 Important?
Vitamin B12, also known as cobalamin, is necessary for:
1. Red Blood Cell Formation – Helps prevent anaemia by ensuring healthy red blood cells.
2. Nerve Function – Protects nerves and helps in transmitting signals properly.
3. Brain Health – Supports memory and cognitive function.
4. DNA Synthesis – Aids in cell growth and repair.
5. Energy Production – Helps convert food into energy, reducing tiredness.
Who Is at Risk of Vitamin B12 Deficiency?
Certain groups of people are more likely to have low Vitamin B12 levels, including:
Vegetarians and Vegans – Since B12 is mostly found in animal products.
Older Adults – Ageing reduces stomach acid, which is needed to absorb B12.
People with Digestive Disorders – Conditions like Crohn’s disease or celiac disease can interfere with absorption.
Those Taking Certain Medications – Long-term use of acid-reducing drugs or metformin can lower B12 levels.
Top Vitamin B12 Food Sources
To maintain healthy B12 levels, include these foods in your diet:
1. Animal-Based Sources (Best for Non-Vegetarians)
Fish (Salmon, Tuna, Sardines) – Rich in B12 and omega-3 fatty acids.
Meat (Beef, Chicken, Lamb) – Liver and organ meats are especially high in B12.
Eggs (Especially Yolks) – A good option for vegetarians who eat eggs.
Dairy Products (Milk, Cheese, Yoghurt) – Easily absorbable B12 for lacto-vegetarians.
2. Fortified Foods (For Vegetarians & Vegans)
Since plant-based foods don’t naturally contain B12, fortified options are essential:
Fortified Cereals – Check labels for added B12.
Plant-Based Milk (Soy, Almond, Oat Milk) – Often enriched with B12.
Nutritional Yeast – A popular vegan source with a cheesy flavour.
Consult Top Specialists for Personalised Tips
3. Supplements (If Diet Isn’t Enough)
If you struggle to get enough B12 from food, supplements in the form of tablets, sprays, or injections can help. Always consult a doctor before starting supplements.
Signs of Vitamin B12 Deficiency
If you’re not getting enough B12, you might experience:
Fatigue and weakness
Numbness or tingling in hands and feet
Memory problems or confusion
Pale or yellowish skin
Mood changes (depression or irritability)
If you notice these symptoms, it’s best to get a blood test to check your B12 levels.
How to Improve Vitamin B12 Absorption?
Even if you eat enough B12-rich foods, poor absorption can lead to deficiency. Here’s how to enhance absorption:
Eat Probiotic Foods – Yoghurt and fermented foods support gut health.
Limit Alcohol – Excessive drinking can interfere with B12 absorption.
Get Regular Check-ups – Especially if you have digestive issues or take medications that affect B12.
Member priceWhen to See a Doctor?
If you suspect a deficiency or have symptoms like chronic fatigue, nerve problems, or unexplained anaemia, consult a doctor. A simple blood test can confirm your B12 levels, and your doctor may recommend dietary changes or supplements.
Need Help? Book a Consultation Today!
If you’re unsure about your Vitamin B12 levels or need personalised advice, Apollo 24|7 makes it easy to consult with a nutritionist or doctor from home. You can also book a blood test to check your Vitamin B12 status.
Take charge of your health, ensure you’re getting enough Vitamin B12 for energy, brain function, and overall well-being!
Would you like help finding a diet plan or supplements? Let us know, we’re here to support you!
Conclusion
Vitamin B12 is vital for energy, brain function, and overall health, but many people may unknowingly fall short of their daily needs. By eating the right foods, staying aware of risk factors, and seeking medical advice when needed, you can keep your B12 levels in check and feel your best.
Consult Top Specialists
Consult Top Specialists for Personalised Tips
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Consult Top Specialists
Dr Venkata Naga Sai Tribhushan Rambhatla
General Physician
3 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Mohanbabu Amberkar
General Practitioner
22 Years • MBBS, MD Pharmacology
Bangalore
Mahaveer Clinic, Bangalore
(325+ Patients)
Dr Syed Mateen Pasha
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Sayeedur Rahman
General Practitioner
1 Years • MBBS
Kolkata
Wellness Health Point, Kolkata
Dr. Renu Saraogi
General Physician/ Internal Medicine Specialist
21 Years • MBBS, PGDFM
Bangalore
Apollo Clinic Bellandur, Bangalore
(225+ Patients)
